Fiber Up

Fiber is the part of a plant food that your body cannot digest. It travels intact through your stomach, intestines and colon and exits from your body. There are two kinds of fiber, and both are good for you. Insoluble fiber, which does not dissolve in water, adds bulk to the material moving through your digestive system and is good at relieving constipation. It's found in whole wheat, nuts and many vegetables. Soluble fiber, as the name implies, dissolves in water, forming a gel-like substance. In addition to oats, soluble fiber can be found in beans, barley, flax seed and certain vegetables and fruits.

Soluble fiber, a substance that can help your heart by reducing the amount of LDL cholesterol, also known as bad cholesterol, in your blood. Research shows that a moderate increase in the amount of soluble fiber in a person's diet is likely to lower his or her risk of developing heart disease. It can also slow the progression of heart disease once it has begun. Soluble fiber can also help lower the risk of developing diabetes. A 2009 study showed that soluble fiber helps reduce a child's risk for future chronic diseases including cancer, heart disease and diabetes by helping to maintain normal blood sugar and blood pressure levels.

Soluble fiber acts like a cholesterol "sponge" by soaking up cholesterol-laden bile salts in the small intestine and eliminating these salts along with waste. That not only removes harmful cholesterol from your body, it also keeps bile acids from being "recycled" back to the liver. As a result, the liver must produce new bile acids, and to do that, it pulls LDL cholesterol out of the bloodstream. That reduces "bad" cholesterol levels even further, which is good news for your heart. If there's less bad cholesterol floating around in your bloodstream, it means there's less that can collect on the walls of the arteries, where it increases the risk of heart attack and stroke.

The benefit of soluble fiber doesn't stop with cholesterol reduction. Soluble fiber can also lower triglycerides -- fats in the blood that contribute to heart disease. According to a 2010 study, it may also help reduce blood pressure and that's good for your heart health. Soluble fiber can also benefit people at risk for diabetes by regulating blood sugar. It slows down the body's absorption of sugar, reducing the risk of developing Type 2 diabetes and helping to control existing cases of diabetes. And emerging research shows that certain forms of soluble fiber may enhance the body's immune function.

If you're like many Americans, you probably need to boost your intake of both kinds of fiber, soluble and insoluble. FitFlax with golden roasted flax seed and chia seeds is a great source of both soluble and insoluble fiber. On average, children and adults in the U.S. consume less than half of the recommended amount of fiber. The USDA suggests that adult women get about 28 grams of total dietary fiber a day and adult men consume 36 grams a day. Children one year and older should consume 14 grams for every 1,000 calories in their diet.

At least 5 to 10 grams of your total daily fiber intake should consist of soluble fiber if you want to reap its cholesterol-lowering benefits.

Straighten Up And Fly Right

Up to 80 percent of Americans experience back pain at some point in their lives, and each year 15 percent of all adults are treated for such problems as herniated discs or lumbar pain. The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture. Maintaining good posture not only helps you look better, it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain. If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders and even your joints.

If you sit at a desk all day, the center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair. Whether you work in an office or at home, get up and stretch every 30 to 60 minutes.

Sitting for long periods puts pressure on discs and fatigues muscles. Stand up and place your hands on your lower back, as if you were sliding them into your back pockets. Gently push your hips forward and slightly arch your back. Sit back down and circle your shoulders backward, with your chin tucked, about 10 times. Solutions to get your feet feeling better fast include yoga toes stretching and foot exercises. Yoga is an excellent method to stay stretched. SmartToes Toe Stretchers also provide relief for hammer toe and bunions and aid plantar fasciitis treatment.

Energy Drinks Not So Good

According to a recent report by the Associated Press, potential harms from some energy drink may include: irritability, high blood pressure, heart palpitations, seizures and strokes. That's some bad energy.

Last year, the American Association of Poison Control Centers began tracking energy drink overdoses and side effects. Since the study began, more than 1,000 cases have been reported.

While studies have focused on the effects of ingredients like caffeine and guarana, which contains roughly twice the caffeine found in coffee beans, they fail to highlight another concern,sugar. Many energy drinks contain more sugar than a big donut or chocolate bar... A much better choice is a protein shake with the flax seed and chia seeds blend in FitFlax.

Summer Fitness Tips

During the summer, the best time to exercise outside is in the early morning or late evening. Avoid working out in the middle of the day when the temperature is at it's highest. For stretching, breaks and cooling off, choose to find comfort in the shade. Try SmartSole Exercise Insoles to help you burn more calories with every step and turn your everyday footwear into toning shoes. The sun can be very draining and cause heat exhaustion. With the heat, you will perspire more and lose lots of fluid so hydration is key. Drink as much water as you can to help replace the fluids lost in perspiration. If you want to be hydrated but also crave some flavor, drinking flavored water is a great way to go. Coconut water is also an excellent substitution for traditional drinking water. It's a great alternative because not only does it help with hydration, but it also contains potassium, which helps prevent muscle cramping due to exercise.

Foods That Are Good For Your Skin: Part One

Avocados are loaded with skin-beautifying deliciousness. A nice serving of guacamole contains: omega-3 fatty acids, which support strong cell membranes; antioxidant vitamins A and E; B-complex vitamins, lecithin, to protect and strengthen cell walls; and potassium, to support new cell growth. They also host a slew of antioxidant and anti-inflammatory compounds -- including phytosterols, carotenoids, flavonoids, zinc and folate -- that fight free radicals and repair, soothe and renew skin and tissue on a cellular level. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants

Blueberries contain some of the highest antioxidant levels of any food, especially when fully ripe, and contain skin-healing, anti-inflammatory properties. The deep, purple-blue color is a reflection of the pigment-rich antioxidant phytonutrients, called anthocynanins, shown to improve the integrity of collagen in skin and inhibit photoaging (sun damage), according to a study in the Journal of Photochemistry and Photobiology. A super healthy and delicious breakfast is Greek Yogurt with blueberries and the flax seed and chia seeds blend in FitFlax.

Cruel Shoes: Part Two

You've done bad things to your feet in inappropriate shoes. Your symptoms will vary based on the silliness of the shoes, and the amount of time you subjected your feet to them. It's possible you have foot swelling, or even cuts and scrapes. The higher the heel and skinnier the stiletto, the bigger the ouch factor. Some people may not be able to walk for hours or a full day Solutions to get your feet feeling better fast include yoga toes stretching and foot exercises. The Achilles Tendon and calf muscle becomes tight from high heels, so its important to actively perform stretches. Also, the nature of high heels causes the toes to buckle and contract, and can specifically result in hammer toe. Yoga is an excellent method to stay stretched. SmartToes Toe Stretchers provide relief for hammer toe and bunions and aid plantar fasciitis treatment. Perform simple range-of-motion exercises of the ankles as it keeps the blood flowing within the foot and can help remove excess fluids (swelling) in the lower leg. This is best accomplished by moving the foot up, down, left, right, and in circles.

Get Some Sleep

Losing sleep may make you fat — or at least, fatter than you would otherwise be. In a study by Harvard researchers involving 68,000 middle-aged women followed for 16 years, those who slept five hours or less each night were found to weigh 5.4 pounds more — and were 15 percent more likely to become obese — than the women who slept seven hours nightly.

Between 1960 and 2010, the average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. Some experts predict a continuing decline, thanks to distractions like e-mail, text messaging and online shopping. Habits that ruin sleep include less physical activity, less time spent outdoors, and poor attention to diet. Start each day with a great breakfast and get some exercise. Try greek yogurt and berries with the Flax Seed and Chia Seeds blend in FitFlax, A good night’s sleep is much more than a luxury. Its benefits include improvements in concentration, short-term memory, productivity, mood, sensitivity to pain and immune function. FlaxVibrance with Flax Hull Lignans and Milled Chia Seeds is a super immune booster and a great source of antioxidants.

Getting To The Middle

A study from the department of physical therapy at the University of Illinois reported that sedentary people on a low-carbohydrate, high-fat diet lost pounds, but few inches from around their middle. The combination of low carb and a high fat diet should be combined with regular exercise, even if it's just increasing your walking. SmartSole Exercise Insoles help you burn more calories with every step and turn your everyday footwear into toning shoes.

Cruel Shoes

Three common foot problems often associated with high heels and pointy-toe shoes are:

The Bunion: This is a bony prominence on the inside of the foot at the big toe joint and looks like a knob. A bunion forms when the big toe is pushed towards the second toe. A bunion is not the overgrowth of bone, rather the subluxation of the big toe joint over time. When surgery is indicated, it typically involves the breaking and resetting the dislocated bone with a screw(s). The surgeries involves six to eight weeks of recovery.

A Hammer Toe: This is a condition where a toe becomes buckled or crooked. Thick calluses may form on pressure spots. A common surgery, when indicated, involves removing the knuckle of the deformed toe. A wire holding the toe steady protrudes from the tip of the toe for several weeks.

Tight Calf Muscle (Equinus): Long term use of high heels are thought to cause shortening of the Achilles Tendon, resulting in more pressure being placed on the ball of the foot. Many foot surgeons consider this an underlying cause of several foot problems such as bunions, hammer toes, flat feet and others. Stretching may help counteract the problem. When surgeons believe this problem is pathologic, they may recommend lengthening of the Achilles tendon or cutting a muscle in the calf. SmartToes Toe Stretchers provide relief for hammer toe, bunions, yoga toes, as well as plantar fasciitis treatment, and also works to relieve stress to aching joints.

How Long Are Your Telomeres

The UK newspaper, The Independent reported on a blood test that claims it can show how fast you're aging -- information that could potentially predict how long you'll live. The test measures the length of a person's telomeres -- structures on the tips of chromosomes that researchers believe can indicate aging. Age influences the length of telomeres since every time a cell divides, its telomeres are shortened. But genetics also influence telomere length. A $700 test, expected to be on the market In Europe by the end of the year, uses telomere length to give you a 'biological age' -- and this could be years younger, or older, than your actual age. And scientists say the information can provide insight into a person's risk of illness such as heart disease, Alzheimer’s and cancer. FlaxVibrance with Flax Hull Lignans and Milled Chia Seeds is a super immune booster and a great source of antioxidants. Studies have shown that when lignans are present in high amounts in the blood and urine, women have a reduced risk of many chronic diseases including breast cancer and cardiovascular disease.